Not all calories are created equal.
Different foods go through different metabolic pathways in your body.
They can have different effects on hunger, hormones, and the number of calories you burn.
Here are 20 of the healthiest foods on earth for weight loss, backed by science.
1. Whole eggs
Whole eggs, once feared for their high cholesterol levels, are now making a comeback.
Although high egg consumption increases levels of "bad" LDL cholesterol in some people, they are one of the best foods for weight loss. They are rich in protein and fat and are very filling.
One study of 30 overweight women found that eating eggs for breakfast instead of bagels increased feelings of fullness and caused participants to eat less over the next 36 hours.
Another eight-week study found that eggs for breakfast increased weight loss on a calorie-restricted diet compared to bagels.
Eggs are also incredibly nutrient-dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the beneficial substances are contained in the yolks.
Summary:eggs are very filling and rich in nutrients. Compared to refined carbohydrates like bagels, eggs can suppress your appetite throughout the day and even promote weight loss.
2. Leafy greens
Leafy greens include kale, spinach, collards, Swiss chard and several others.
They have several properties that make them ideal for weight loss diets, such as being low in calories and carbohydrates, and high in fiber.
Eating leafy greens is a great way to bulk up your meal without adding calories. Numerous studies show that low energy density nutrition and diets cause people to consume fewer calories.
Leafy greens are also incredibly nutritious and rich in many vitamins, antioxidants and minerals, including calcium, which some studies have shown to help burn fat.
Summary:Leafy greens are a great addition to your weight loss diet. Not only are they low in calories, but they are also high in fiber, which helps you feel full.
3. Salmon
Fatty fish like salmon are incredibly healthy and satisfying, keeping you full for many hours on relatively few calories.
Salmon is rich in high-quality protein, healthy fats, and a variety of important nutrients.
Fish and seafood in general can also contain significant amounts of iodine.
This nutrient is essential for proper thyroid function, which is important for your metabolism to function optimally.
Research shows that a significant number of people do not meet their iodine needs.
Salmon is also rich in omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disorders.
Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.
Summary:Salmon is rich in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.
4. Cruciferous vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.
Like other vegetables, they are rich in fiber and tend to be incredibly filling.
Moreover, these types of vegetables usually contain a decent amount of protein.
They don't have as much protein as animal products or legumes, but they are still high compared to most vegetables.
The combination of protein, fiber and low energy density makes cruciferous vegetables ideal foods to include in your diet when looking to lose weight.
They are also highly nutritious and contain cancer-fighting compounds.
Summary:Cruciferous vegetables are low in calories but rich in fiber and nutrients. Adding them to your diet is not only a great weight loss strategy, but can also improve your overall health.
5. Lean beef and chicken breast
Meat has been unfairly demonized.
He has been accused of various health problems, despite the lack of conclusive evidence to support these negative claims.
Although processed meat is unhealthy, research shows that unprocessed red meat does not increase the risk of heart disease or diabetes.
According to two large review studies, red meat has a very weak correlation with cancer in men and no correlation at all in women.
Truth be told, meat is a weight loss friendly food because it is high in protein.
Protein is by far the most satiating nutrient, and a high-protein diet can cause you to burn 80 to 100 more calories per day.
Studies have shown that increasing your protein intake to 25% of your daily calories can reduce food cravings by 60%, halve your desire to snack late at night and cause weight loss of almost 0. 45 kg per week.
If you are on a low-carb diet, feel free to eat fatty meats. However, if you are eating a moderate-to-high-carbohydrate diet, choosing lean meats may be more appropriate.
Summary:Eating unprocessed lean meats is a great way to increase your protein intake. Replacing some carbohydrates or fats in your diet with protein can make it easier for you to lose excess fat.
6. Boiled potatoes
For some reason, white potatoes have fallen out of favor.
However, it has a number of properties that make it an ideal food - both for weight loss and for maintaining health.
It contains an incredibly diverse range of nutrients - a little bit of almost everything you need.
There have even been reports of people eating only potatoes for a long time.
It's especially high in potassium, a nutrient that most people don't get enough of and that plays an important role in controlling blood pressure.
On a scale called the satiety index, which measures the satiety of different foods, white boiled potatoes scored the highest of all foods tested.
This means that by eating white boiled potatoes, you will naturally feel fuller and eat less of other foods.
If you let potatoes cool for some time after boiling, they will form large amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss.
Sweet potatoes, turnips and other root vegetables are also great.
Summary:Boiled potatoes are one of the most satisfying foods. It is particularly good at reducing appetite, potentially suppressing food intake later in the day.
7. Tuna
Tuna is another low-calorie, high-protein food.
It is a lean fish, meaning it has little fat.
Tuna is popular among bodybuilders and fitness models looking to cut calories, as it is a great way to increase protein intake while keeping calories and fat low.
If you're trying to increase your protein intake, choose canned tuna in water rather than oil.
Summary:Tuna is an excellent lean source of high-quality protein. Replacing other macronutrients, such as carbohydrates or fat, with protein is an effective weight loss strategy on a calorie-restricted diet.
8. Beans and legumes
Some beans and other legumes may be beneficial for weight loss.
This includes lentils, black beans, kidney beans and several others.
These foods tend to be high in protein and fiber, two nutrients that have been shown to promote satiety.
They also tend to contain resistant starch.
The main problem is that many people do not tolerate legumes well. For this reason, it is important to prepare them correctly.
Summary:Beans and legumes are a good addition to your weight loss diet. They are both rich in protein and fiber, which promote feelings of fullness and reduce calorie intake.
9. Soups
As mentioned above, low energy density foods and diets tend to cause people to eat fewer calories.
Most foods with low energy density are those that contain a lot of water, such as vegetables and fruits.
But you can also simply add water to your food to make soup.
Some studies have shown that eating the same food made into soup rather than solid food makes people feel more full and consume significantly fewer calories.
Just be careful not to add too much fat, such as cream or coconut milk, to the soup, as this can significantly increase its calorie content.
Summary:soups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, try to avoid creamy or oily soups.
10. Cottage cheese
Dairy products tend to be high in protein.
One of the best is cottage cheese, which is mostly protein with very little carbohydrates and fat.
Cottage cheese is a great way to increase your protein intake, leaving you feeling full for a relatively low calorie count.
Dairy products are also rich in calcium, which can help burn fat.
Other low-fat, high-protein dairy products include Greek yogurt and skyr.
Summary:Eating low-fat dairy products like cottage cheese is one of the best ways to get more protein without significantly increasing your calorie intake.
11. Avocado
Avocado is a unique fruit.
While most fruits are high in carbohydrates, avocados are rich in healthy fats.
They are especially rich in monounsaturated oleic acid, the same type of fat found in olive oil.
Even though avocados are mostly fat, they also contain a lot of water and fiber, making them lower in calories than you might think.
Moreover, they are an ideal addition to vegetable salads, as research shows that their fat content can increase the absorption of carotenoid antioxidants from vegetables by 2. 6-15 times.
They also contain many important nutrients, including fiber and potassium.
Summary:Avocados are a good example of a healthy source of fat that you can include in your diet when trying to lose weight. Just make sure you consume in moderation.
12. Apple cider vinegar
Apple cider vinegar is incredibly popular in the natural health community.
It is often used in seasonings such as dressings or vinaigrettes, and some people even dilute it with water and drink it.
Several human studies suggest that apple cider vinegar may be beneficial for weight loss.
Taking vinegar along with a high-carb meal can increase feelings of fullness and cause people to eat 200-275 units. fewer calories for the rest of the day.
One 12-week study in obese people also found that 15 or 30 ml of vinegar per day caused weight loss of 2. 6-3. 7 pounds or 1. 2-1. 7 kg.
Vinegar has also been shown to reduce post-meal blood sugar spikes, which may have various long-term health benefits.
Summary:adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss.
13. Nuts
Although high in fat, the nuts are not as fatty as you might expect.
This is a great snack that contains a balanced amount of protein, fiber and healthy fats.
Research has shown that eating nuts can improve metabolism and even promote weight loss.
What's more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don't eat them.
Just don't overdo it, as they're still quite high in calories. If you tend to overeat and eat large amounts of nuts, it may be best to avoid them.
Summary:Nuts can be a healthy addition to an effective weight loss diet if consumed in moderation.
14. Whole grains
Although grains have gotten a bad rap in recent years, some types are definitely beneficial.
This includes whole grains, which are rich in fiber and contain a decent amount of protein.
Well-known examples include oats, brown rice and quinoa.
Oats contain beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.
Both brown and white rice can contain significant amounts of resistant starch, especially if cooked and then allowed to cool.
Keep in mind that refined grains are not a healthy choice, and sometimes foods that say "whole grain" on the label are unhealthy, highly processed foods that are both unhealthy and fattening.
If you are on a very low carb diet, you should avoid grains as they are high in carbohydrates.
But other than that, there's nothing wrong with eating whole grains if you can tolerate them.
Summary:you should avoid refined grains if you are trying to lose weight. Instead, choose whole grains - they are much higher in fiber and other nutrients.
15. Chili pepper
Chili peppers can be beneficial in a weight loss diet.
It contains capsaicin, a substance that some studies have shown reduces appetite and speeds up fat burning.
The substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.
One study found that eating 1 gram of red chili peppers reduced appetite and increased fat burning in people who did not eat peppers regularly.
However, no effect was observed in people who were accustomed to eating spicy foods, indicating that some level of tolerance may have built up.
Summary:Eating spicy foods containing chili peppers can temporarily reduce your appetite and even speed up fat burning. However, tolerance increases among those who regularly eat chili peppers.
16.Fruits
Most health experts agree that fruit is healthy.
Numerous population studies have shown that people who eat more fruits (and vegetables) tend to be healthier than people who don't eat them.
Of course, correlation does not mean causation, so these studies don't prove anything. However, fruits have properties that make them beneficial for weight loss.
Although they contain natural sugar, they are low in energy density and take time to chew. Plus, their fiber content helps prevent sugar from entering the bloodstream too quickly.
The only people who may want to avoid or minimize fruit are those on a very low-carb diet, a ketogenic diet, or who have intolerances.
For most, fruit can be an effective and tasty addition to a weight loss diet.
Summary:Although fruits contain some sugar, you can easily include them in your weight loss diet. They are rich in fiber, antioxidants and various nutrients that slow the rise in blood sugar after eating.
17. Grapefruit
One fruit that deserves special attention is grapefruit. Its effects on weight control have been directly studied.
In a 12-week study of 91 obese people, eating half a fresh grapefruit before meals resulted in weight loss of 3. 5 pounds (1. 6 kg).
The grapefruit group also had lower insulin resistance, a metabolic disorder that is associated with various chronic diseases.
So, eating half a grapefruit about half an hour before some of your daily meals can help you feel more full and consume fewer calories.
Summary:Research suggests that grapefruit may suppress appetite and reduce calorie intake when consumed before meals. Worth a try if you want to lose weight.
18. Chia seeds
Chia seeds are one of the most nutritious foods on the planet.
They contain 12 grams of carbohydrates per ounce (28 grams), which is quite a lot, but 11 of those grams are fiber.
This makes chia seeds a low-carb food and one of the best sources of fiber in the world.
Due to their high fiber content, chia seeds can absorb 11-12 times their weight in water, turning into a gel and expanding in the stomach.
Although some studies have shown that chia seeds may help reduce appetite, they have not found a statistically significant effect on weight loss.
However, given their nutritional composition, chia seeds can be a healthy part of your weight loss diet.
Summary:Chia seeds are very rich in fiber, which fills you up and reduces your appetite. For this reason, they can be useful in a weight loss diet.
19. Coconut oil
Not all fats are the same.
Coconut oil is high in medium-chain fatty acids called medium-chain triglycerides (MCTs).
These fatty acids increase satiety better than other fats and increase the number of calories burned.
What's more, two studies - one on women and one on men - found that coconut oil reduced belly fat.
Of course, coconut oil still contains calories, so adding it on top of what you're already eating is a bad idea.
This is not about adding coconut oil to your diet, but replacing some other cooking fats with coconut oil.
However, research shows that coconut oil is less satiating than MCT oil, a supplement that contains much higher amounts of medium chain triglycerides.
Extra virgin olive oil is worth mentioning here, as it is probably one of the healthiest fats on the planet.
Summary:Coconut oil contains medium chain triglycerides (MCTs), which can increase feelings of fullness after eating. MCT oil supplements are even more effective.
20. Full fat yogurt
Yogurt is another great dairy product.
Some types of yogurt contain probiotic bacteria, which can improve gut function.
A healthy gut can help protect against inflammation and leptin resistance, both of which are major hormonal factors in obesity.
Be sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.
Also consider choosing full-fat yogurt. Research shows that full-fat dairy products, but not low-fat dairy products, are associated with a reduced risk of obesity and type 2 diabetes over time.
Low-fat yogurt usually contains sugar, so it's best to avoid it.
Summary:Yogurt with probiotics may improve digestive health. Consider adding it to your weight loss diet, but avoid foods containing added sugar.
Summary
It's easy to find healthy foods to include in your weight loss diet.
These are mostly whole foods such as fish, lean meats, vegetables, fruits, nuts, seeds and legumes.
Some processed foods, such as probiotic yogurt, extra virgin olive oil, and oatmeal, are also excellent choices.
Along with moderation and regular exercise, eating these nutritious foods should pave your way to success and a healthier life.